Like many people, I go through breakfast phases where I eat the exact same thing every morning for months. Baked oatmeal has been my go-to breakfast for the last 6 months or so. I enjoy it because it keeps me warm on cold, rainy days in Vancouver and also sustains me well into the day especially since adding almond butter to the recipe.


  • Rolled oats still their bran and germ, which is why they are considered a whole grain despite being rolled and steamed. They are an excellent source of soluble fibre that adds bulk to the diet and absorbs bile and waste for elimination. This helps to lower cholesterol while maintaining blood sugar levels. Oats are a great source of manganese that works synergistically with many other nutrients supporting a variety of physiological functions like growth and reproduction. Manganese also helps regulate cholesterol and glucose levels while protecting cells, maintaining bone strength, and promoting optimal functioning of the thyroid. Oats are high in selenium too, working to protect cells from free radical damage and enabling thyroid hormone production while reducing joint inflammation.

Baked Oatmeal Ingredients:

1/2 cup rolled oats

1/4 cup almond milk

1/4 cup unsweetened apple sauce

dash of cinnamon

pinch of sea salt


Preheat oven to 350°F. Combine all the ingredients in a large ramekin or another oven safe container. Bake for 25 minutes and add desired toppings. I like to add apples, almond butter, hemp seeds, a dollop of maple syrup, and almond milk. Other variations could include fresh fruit like a banana or berries, dried fruits like apricots or cranberries, nuts or other nut butters, and anything else that reminds you of how your mom would have made it.

Serves 1



  • Mateljan, G. (2007). The world’s healthiest foods. Seattle: George Mateljan Foundation.

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